Fitness:
A. 5s x 10r Landmine Squat.
B. 16 Mun AMRAP:
200m Run
6 Ring Dips
8 2x KB Hanging alt Step Ups (24/16kg)
Performance:
A. 10 minutes to complete:
Week 4 of 5/3/1 Front Squat:
5r x 40%, 50%, 60%
B. 16 Mun AMRAP:
200m Run
4/3 Muscle Ups
8 2x KB Hanging alt Step Ups (24/16kg)
Sweat:
"Mikko by Death"
AMREP
Echo Bike
Row
Ski
*Males start on 12 and Females start on 10.
Beginning on the Echo Bike you add 1 Calorie per minute. Each minute you restart your monitor. Once you can no longer complete the Calories, you rest the next minute and then start on 12/10 on the next machine. Your score is the highest completed Calories on all 3 machines.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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